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Barbell Reverse Lunge


Barbell Reverse Lunge

Table of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Calves, Abs, Adductors, Glutes, Hamstrings, Shoulders, Traps, Upper Back

Workout Type


Gym Gear


Fitness Level




Power Move


Target Muscles: Quadriceps

Barbell Reverse Lunge Overview

Lunges with a barbell are a relatively underutilized lower body exercise. Although a barbell also works well, most athletes prefer to lunge with a pair of dumbbells or kettlebells. The goal is to support a bar on your back, much like when performing a squat. However, you must lunge forward and press yourself back to the starting position with your front leg rather than squatting back and forth.

Using a barbell, you can train with additional weight and significantly increase the mechanical tension in your legs. Lunging is also advantageous and essential since it enhances balance and trains one leg at a time, lowering the possibility of muscular imbalances. You become more functional and athletic, improving your ability to handle daily duties and maintain safety when participating in sports.

How to Do It?

  • The barbell should be placed over a squat stand at collarbone height.
  • Reach forward and spread your hands evenly across the bar as you stand in front.
  • Your trapezius muscle should be pressed against the bar when you tuck your head under it. Choose whichever seems more secure and natural when holding your hands: close or wide.
  • Put your feet in a straight line, tension your entire body, squeeze your abs, and inhale.
  • Extend your knees to unrack the barbell to make room for lunges, and then take a few cautious steps back.
  • Take another breath and place your feet at hip-width apart.
  • Step your foot down on the ground as you lunge forward.
  • Quickly lower yourself into a controlled lunge while maintaining a steady upper body and the posture of the barbell.
  • Drop until your rear knee is only a few inches above the ground. In that position, your front knee should be at a 90-degree angle.
  • Once you've reached the bottom position, hold it for a moment before pressing yourself up to the starting position by using your front quadricep. Near the peak, let out a breath.
  • Re-align your feet, take a breath, and lunge forward while extending the opposite leg.
  • Continually switch between left and right until the set is complete.

Barbell Reverse Lunge Tips

  • Always choose a load that enables you to train over your whole range of motion.
  • As you lunge forward, lower yourself until your rear knee is virtually parallel to the floor and your front thigh is nearly there.


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